Physicians Committee for Responsible Medicine (PCRM)

 

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Recipe of the Week

April 5, 2016

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ROTW-Doc

The peas in this guacamole help lower the total fat content. They are also rich in fiber. Be careful not to sabotage your efforts to go low-fat by choosing a fried chip. Instead opt for a low-fat cracker, or, if you are feeling extra adventurous, try baking your own tortilla chips at home! 

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21 Day Vegan Kickstart

Do you live in Rochester, N.Y., or know someone there? Challenge your friend, neighbor, or family member to join the city in doing our 21-Day Kickstart Program on May 1!

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Lisa Moghul

Deliver nutrition and cooking classes directly to your communities. Apply today to teach Food for Life.

Low-Fat Guacamole

Low Fat Guacamole

This recipe is devoured by thousands of students across the world in our Food for Life: Cancer Project classes. Enjoy it with baked chips.

Makes 2 cups (10 servings)

Ingredients

1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas 
1/4 teaspoon salt, or to taste 
1 tablespoon finely chopped fresh cilantro (optional) 
1/2 teaspoon ground cumin 
3 tablespoons fresh lemon juice, or to taste 
1 green onion, thinly sliced (optional) 
1 garlic clove, minced or pressed (about 1 teaspoon) 
1/2 cup mild salsa
1 ripe avocado 
1/4 teaspoon black pepper, or to taste 

Directions

If using fresh or frozen peas, blanch peas by placing them in boiling water for 2 minutes to soften. Drain peas and immediately shock with cold water to prevent further cooking. Place in either a mixing bowl or food processor. Cut the avocado in half from stem to bottom. Remove the pit and use a spoon to scoop out the inside. For a chunky guacamole, mash avocado and peas together using a potato masher or fork. If a creamy texture is desired, use a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste.

Guacamole is best when consumed on the same day. To prevent leftover Low-Fat Guacamole from turning brown, cover it directly with plastic wrap in the refrigerator, and it will keep for up to one day. 

Per serving:

Calories: 45; Fat: 2.7 g; Saturated Fat: 0.4 g; Calories from Fat: 53.5%; Cholesterol: 0 mg; Protein: 1.3 g; Carbohydrates: 4.9 g; Sugar: 1.3 g; Fiber: 2.1 g; Sodium: 227 mg; Calcium: 12 mg; Iron: 0.5 mg; Vitamin C: 6.1 mg; Beta Carotene: 118 mcg; Vitamin E: 0.5 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival, by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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